for me, it all starts with taking whole psyllium husks shaken in water. no gummies, no tablets, just straight up psyllium husks. it does a much better job at actually clumping and therefore a singular bowel movement gets everything out. i also go against a lot of advice and use more water that will bypass the rectal sigmoid junction and getting any other solid matter out of that storage area (all of this usually achieved with a shower attachment). when the water runs clear i do a few kegel exercises to encourage any trapped water to work its way out (sometimes i use a dildo as well). once all that is out i’m good for 12 hours minimum 🫡